12/27/14

Homemade butternut squash soup with a kick

I can't believe it. My first homemade butternut squash creation. And it tasted SO good!

Throughout 3.5 hours of riding with Karel this morning (aka suffering with beautiful views), I was thinking about food. This is nothing abnormal for me because most of my delicious creations come to me while training. I was thinking that I just had to do something with the butternut squash that I bought at Trader Joe's a few days ago. I bought the squash with every intention to make butternut squash soup but I was a bit nervous as this soup would require multiple steps and well, I'm kinda a one-skillet (or I love my oven) type of cook.

Karel and I had a lot of work to do this afternoon for Trimarni which kept us super busy but as the day winded down, it was time for workout #2.

After Karel and I finished our last workout of the day (a 35 minute form focused yet hilly run around downtown Greenville around 5;30pm), it was time.

Time to get busy in my favorite place - my kitchen!

Although this soup does require a few extra steps, I know that you will absolutely LOVE this soup. It's gotta a kick if you like that style of food but you can certainly remove the pepper to take it down a notch.

Looking forward to my run and swim tomorrow....I wonder what creation I will dream-up during my workout???

1. Slice butternut squash in half (long-ways) and scoop out seeds and strings. With skin side down, bake for 40-50 minutes at 375 degrees. (you can do this ahead of time, anytime during the day. You can also cut squash into large chunks and cook in slow cooker by itself for 6 hours or until soft)

2. In medium soup pot on medium heat, sauté onions and pepper until golden brown (be careful if you touch the pepper and then touch your face as it will sting - lesson learned).

3. With heat on medium, add vegetable stock and stir. Then add in the coconut milk and stir.

4. Scoop out squash and with clean hands, crumble into the stock mixture. Add tumeric.

5. Use a wooden spoon to mix for 2-3 minutes until squash is combined. If your soup looks chunky you can use a potato masher to slowly break up the squash.Add salt/pepper to taste.

6. After 5-8 minutes of cooking, remove squash mixture from the pot and turn off heat. Pour the squash slowly into a blender. Blend on low speed until smooth (you may need to stop the blender once or twice to mix it up to make sure it is evenly blended).

7. Pour soup from blender back into the pot and then heat once more on low-medium heat for a few minutes until hot or warm (to your liking). Taste once more for any additional salt/pepper.

IM Choo '18

IM Austria '16

IM Kona '15

IMWI '14

IM Austria '14

IM Kona '13

IM Lake Placid '13

Kona '11

IMWI '10

IMKY 09

Kona 07

IMFL 06

Boston Marathon 06

My First Triathlon!

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Welcome to Trimarni!

The Trimarni mission is to help athletes reach performance goals without compromising health.
Marni has a great understanding of physiology of the human body during exercise and how food affects a body in motion.
She focuses her time helping triathletes and runners learn how to maximize fitness while keeping the body in good health. Marni is well educated in the areas of sport nutrition (for training and racing) and triathlon coaching, exercise physiology and strength training, for athletes of all fitness levels. She specializes in endurance training and sport nutrition, with a great understanding of the metabolic, immune and hormonal stress that occurs when training for a long distance event. Behind every great athlete is a well planned diet - she also helps athletes create great daily nutrition habits to support consistent training.
Marni is passionate about helping athletes train smarter in order to reach performance, body composition and health goals faster.
Karel is an experienced RETUL bike fitter and bike mechanic and is extremely knowledgeable when it comes to all things bikes and cycling.
Marni and Karel coach a team of triathletes alongside providing services to triathletes, cyclists and runners.

About us

Marni holds a Master of Science in Exercise Physiology and she is a Board Certified Sport Dietitian who specializes in coaching and sport nutrition for endurance athletes. Marni is passionate about helping athletes of all levels learn how to fuel and eat to maximize performance, while keeping the body in good health. She is a 12x Ironman finisher including 4 Ironman World Championship finishes and the recent 2017 IM CHOO Amateur Female Champion. In, 2015, Karel and Marni both competed in the 2015 IM World Championship in Kona, Hawaii. Marni holds an Ironman PR of 10:06 (2016 Ironman Austria), where she had the fastest overall female swim time (57.06) and placed 2nd AG (30-34), finishing fastest American amateur female and 4th amateur female (10th overall female). Marni is a well-known writer and contributes frequently to Ironman, Triathlete Mag, USAT and can be found quoted in other publications like Runner's World, Shape, Women's Running, Fitness and Men's Health. Marni is enjoys public speaking and working one-on-one with athletes at camps and clinics. Marni is a long-time lacto-ovo vegetarian (since the age of 10) as she loves animals.

Karel is an accomplished Cat 1 cyclist turned Ironman triathlete. He was the former general manager of the Trek Bicycle store in Jacksonville, FL and now works at Trimarni Coaching and Nutrition as a coach and RETUL bike fit expert. Karel has successfully completed 9 Ironman distance triathlons and has qualified for the Ironman World Championship four times (IMWI '14, IMMT '16, IM Placid '17 and IM Choo '17). He holds an Ironman PR of 9:13 (2016 IM Austria) and at 2016 Ironman Mont Tremblant, he clocked the fastest amateur male run split (3:08) of the day.

When Marni and Karel are not working, they can be found cooking/eating, exploring Greenville, SC or spending time with their four-legged furry child Campy.